As living standards improve, many people will find that they have "cholesterol exceeds the standard" when they have physical examinations, although this seems to be an inconspicuous indicator. However, some studies have shown that the increase in the mortality rate of coronary heart disease among Chinese residents is caused by increased blood cholesterol.
, especially "bad cholesterol" - the increased levels of low-density lipid cholesterol will greatly increase the chance of cardiovascular and cerebrovascular diseases such as coronary heart disease and stroke. Not only that, excessive cholesterol is also the main factor in inducing liver and gallbladder diseases such as gallstones, gallbladder polyps, and cholecystitis.
It is very necessary to control the cholesterol level in the body at any time!
Elevated cholesterol may be caused by eating it!
There are two sources of cholesterol in the human body, one is consumed from food, and the other is synthesized by the body's liver. However, since the human body is a very sophisticated machine, the cholesterol in the body cannot be synthesized without restrictions.
So dietary cholesterol intake is the real reason why many people exceed the standard. Especially when you love eating some "big cholesterol users", the problem is even bigger!
So, do you know the cholesterol content of the following common foods?
Data source: "Chinese Food Ingredients Table"
Tips: Foods with high cholesterol are not something that cannot be eaten, but that they must be eaten in control amounts.
Generally speaking, for healthy adults, 1 egg, 300 grams of milk, no more than 75 grams of meat (including occasionally eating some animal offal), or no more than 100 grams of fish and aquatic products a day is a relatively safe amount of food. If you eat this way, you don’t have to worry about your cholesterol exceeding the standard.
Foods that lower cholesterol should be known to
In daily diet, many foods are the "nemesis" of "bad cholesterol". If the cholesterol intake occasionally exceeds the standard, you might as well add the following foods to your subsequent diet, which is good for health!
01, Nut
Nuts have a high proportion of monounsaturated fatty acids and polyunsaturated fatty acids, which can reduce the content of low-density lipoprotein cholesterol.
Moreover, monounsaturated fatty acids also have anti-inflammatory activity, reducing the risk of cholesterol attaching to the arterial wall.
However, nuts have high calories and should not be eaten in excess. Just a small handful of them a day. You can eat them with yogurt!
02, whole grains
Common in life, such as whole wheat, brown rice, oatmeal, buckwheat, corn, millet, and sorghum rice are all whole grains.
Foods like
are rich in dietary fiber, which like sponges, adsorbs and eliminates excess cholesterol in the intestines to reduce the body's absorption and thus reduce the total cholesterol content.
Usually, we can incorporate whole grains into the staple food of three meals and replace one-third of the white flour of japonica rice with whole grains.
03, vegetable
, especially green leafy vegetables (rapeseed, spinach, celery, cabbage heart, etc.), fungal algae (shiitake mushrooms, oyster mushrooms, moustache mushrooms, etc.), red and yellow vegetables (pumpkin, tomatoes, carrots, colored peppers), etc. Their rich dietary fiber helps reduce "bad" cholesterol.
specifically recommends konjac and its products (konjac flour, konjac silk, konjac cubes, etc.), as well as Jerusalem artichoke (also known as "Japanese ginger", "Archeri ginger", etc., which can be pickled) and its products.
